Nutritional Tips from Timonium Gym

Many people are surprised to find themselves gaining weight after switching to gluten-free eating. In the case of people with celiac disease, this may be because gluten interferes with the body’s ability to absorb essential vitamins and nutrients leading to weight loss. With the switch to a gluten-free diet, the body can begin to properly absorb nutrients, which can trigger unexpected weight gain.

Even if you don’t have celiac disease, eating gluten-free can still cause you to put on pounds for one simple reason. Because eating gluten-free can have the restrictive feel of dieting, many people lose sight of the number of calories they’re consuming. The unfortunate side effect is weight gain.

There is good news for people who want to give up gluten while still losing weight. Plenty of gluten-free foods are compatible with your weight loss plans. Read on for a roundup of four of our favorite gluten-free, weight-loss-friendly foods.

1. Quinoa

Many people mistakenly think all grains have gluten. But the truth is that while gluten is in all wheat, barley, and rye, a large number of grains are actually gluten-free, including quinoa — our go-to grain for weight loss.

A close relative of kale, Swiss chard, and spinach, quinoa can help facilitate your weight loss efforts in a number of ways. For starters, it’s low in calories at roughly 172 calories per cup. It’s also packed with vitamins and minerals which support energy production and weight loss. Thanks to a high protein and dietary fiber content, quinoa will also help fill you up quicker and keep you full for longer. Because quinoa is low on the glycemic index, it doesn’t lead to blood sugar spikes and crashes and the invariable cravings that go along with them. (Did you know that exercise is also an effective way to stabilize your blood sugar? Take a look at our lineup to find the perfect fitness class for your needs and schedule.)

2. Avocados

Eat This, Not That! hailed avocados as the “perfect weight loss food” with good reason. While avocados at first glance may seem like a no-no because of their high fat content, they actually contain the “good” kind of fat known to lower cholesterol, reduce the appetite (by up to 40 percent!), and even trim stubborn belly fat.

One particularly exciting aspect of the avocado is that regular consumption of these green dynamos can actually make you adopt healthier eating habits. According to research published in the Nutrition Journal, “Avocado consumption is associated with improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome. Dietitians should be aware of the beneficial associations between avocado intake, diet, and health when making dietary recommendations.”

In other words, they’re just what the doctor ordered! And, of course, they’re gluten-free.

3. Cauliflower

Cauliflower is loaded with good stuff, including vitamin C, which has been linked with fat-burning and weight loss. It’s also incredibly versatile. In addition to being enjoyed as-is, it can also be used to replicate everything from rice to mashed potatoes.

The best part is that there’s no reason to count calories when it comes to cauliflower. As professor of nutrition Dr. Barbara Rolls, Ph.D., told Everyday Health, “When you are trying to lose weight, non-starchy vegetables such as cauliflower are one of the few foods that can be eaten in unlimited quantities.”

4. Eggs

While eggs got a bad reputation in the 80s, they’ve been more than making it up ever since — with a growing body of research attesting to their goodness. For example, a paper published in the International Journal of Obesity concluded that an egg breakfast — when compared to a bagel breakfast of matching energy density and total energy — enhances weight loss. In fact, study participants who ate two eggs for breakfast lost 65 percent more weight than their bagel-eating counterparts! Meanwhile, research published in the Journal of the American College of Nutrition indicates that eggs “induce greater satiety, reduce perceived cravings, and reduce subsequent short-term energy intake.”

But eggs are more than beneficial to weight loss. Says Dave Grotto, RD, author of 101 Foods That Could Save Your Life, “Eggs are a perfect protein source because they have all eight essential amino acids. And recent research debunks the idea that they have adverse effects on the heart.”

While switching to a gluten-free diet is a transition, it doesn’t have to be one accompanied by weight gain. Instead, incorporate these four GF foods into your diet to transform your weight loss plans into results.

In addition to eating right, exercise is also an important weight loss component. To get started on your journey to comprehensive wellness, sign up for a trial pass at Brick Bodies today.